10.2.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Kettlebell Mountain”
KBS + Goblet Squat + HR Burpees onto 10# plate
5-5-5
10-10-10
15-15-15
10-10-10
5-5-5
Males @ 45-50, Females @ 35-40
Then:
20x Bulgarian Bag Halos (1:1) +
Rd 1: 10x BB Strict Press, AHAP
Rd 2: 3x (30/30) Bent-Body Hollows
Rd 3: 30s Handstand Hold 
2 rounds
Then:
Cool Down

 

COMPETITIVE FITNESS
WARM-UP:
T-Spine mobility
2×5 Band Tears
2×10 Dislocates
2×5 Squatting Dislocates
15m Lunge/Spider Stretch
2×10 Pistols
3×10 Ring Taps, as big as possible
3×10 KBS, across
2×5 Burpees
3×3 Strict Pull-ups
Then:
WORKOUT:
M.E. Toes-to-Bar + 10 sec rest + 3-5 additional reps
Rest 90 sec, 3 sets
Then:
“Nate” 
8x KBS @ 70/53 +
4x HSPU +
2x Ring Muscle-ups
20 minute AMRAP
Then:
In teams of two…
3000m Row Relay, switch every 60 sec
Winner = done
2nd place = 3x Hills
3rd place = 5x Hills
Last = 10x Hills
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

The "Death by" Shuttle is Go Primal classic. It was actually devised by one of our first interns. Over the years we've come up with several different iterations of the caper. Today the spice came in the form of either a Sandbag or heavy Medicine Ball.

The “Death by” Shuttle is a Go Primal classic. It was actually devised by one of our first interns almost five years ago. Over the years we’ve come up with several different iterations of the caper. Today the spice came in the form of either a heavy Sandbag or Medicine Ball. One thing’s for sure, it sucks.